Category Archives: Dips

Tuesday 9-17-13

WORKOUT OF THE DAY: 1 Snatch Pull + 1 Snatch, 85% X 1 X 5 Deload-95 Clean & Jerk – 70% x 2 x 4 Deoad-135 then: AMRAP in 5 minutes of: 5 OHS(115/80) 5 Ring dips 7 Rest 3 … Continue reading

Posted in Clean and jerk, Crossfit Pride, DEADLIFT, Dips, Hanstand pushups, Overhead squat, RUN, Snatch | Leave a comment

Monday 8-26-13

Back Squat: 1 x 5 – 70% 1 x 5 – 80% 1 x 2 – 85% 1 x 3 – 90% 1 x1 – 100% 235-275-285-305×2-335(f) then: 4 Rounds for time of: 6 Deadlifts(75% of your 1 rep max)-325 … Continue reading

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Friday 5-24-13

A. Back Squat – 3@ 70%, 3 @ 80%, 3 @90%(max reps last set – base weight of 90%of 1RM) 225-255-285×6 B. For Time: 10-9-8-7-6-5-4-3-2-1 Back Squats(115/75) Lateral Hops(back & forth is one) 7:49 rx C. 3 Rounds of: 1 … Continue reading

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Thursday 9-13-12

Front Squat: 6 sets of 2 reps @ 70% 185-185-185-185-205-205 then: 10 Rounds for time of: 3 Power Cleans(115/75) Muscle up to 3 Dips 3 Lateral Bar hops 4:50

Posted in CLEAN, Crossfit, Dips, Front squat, MUSCLE UPS | Leave a comment

Tuesday 8-14-12

Max reps pullups x 4 15-9-8-7 Total 39 Max reps ring dips x 4 18-13-11-8 Total 50 Then: 15 minute AMRAP 5 tire flips 7 push jerks (135) 10 hand release pushups 5 rounds + 12 reps

Posted in Crossfit, Dips, PULLUPS, PUSHUPS, TIRE FLIPS, WOD | Leave a comment

Wednesday 08-01-12

Shoulder Press – 1 Rep max- 155 😦 3 sets of max reps – Ring Dips- 17,13,12 50 DB bent over rows (35 lb db’s) 3 rounds for time of: 2 Rope climbs 6 Handstand push-ups 9 CTB Pull-ups 12 … Continue reading

Posted in Crossfit, Dips, Hanstand pushups, PRESS, PULLUPS, Rope climbs, Wall Balls, WOD | Leave a comment

Wednesday 7-11-12

4 sets of 5 push press 155 185 185(f) x3 155 5×5 weighted dips 20 35 53 53 53 4 rounds for time: 4 muscle ups 10 GHD wall ball situps, 6 lb ball 25 squats 8:41

Posted in Crossfit, Dips, MUSCLE UPS, Push press, SQUAT, WOD | Tagged | Leave a comment